Adelaide Personal Trainers

You can get started even before meeting a personal trainer by completing our pre-exercise questionnaire, which will give us some information about you, an indication of your current fitness level and how active you are. It will also help us establish your current location and which trainers we have closest to your work or home, or whatever training location is most suited to you.

We have provided a few options for you to complete the questionnaire, and similarly you have several options in how you return the form to us. Here are some simple steps to follow and just choose which option is easiest for you.

1. Complete Online

The pre-exercise questionnaire can be filled in online within your web browser which can then be returned to us via email, by clicking “Submit by Email” at the end of the form. Follow the online prompts which allow you to use a desktop email application such as Outlook, or a web-based email account like Yahoo! or Hotmail.

There is no requirement to sign anything at this stage, as this will occur only when you have your first personal training session and wish to proceed.

If you need to, simply print out the completed questionnaire and move onto the next step.

2. Print Out and Return via Email, Fax or Post

The pre-exercise questionnaire can also be printed out by clicking “Print Form” on the last page where you can write your information and then return by any of the following:

• Fax to us on 08 8219 0027
• Scan and email to adelaidepersonaltrainers@gmail.com
• Post to Adelaide Personal Trainers, PO Box 114, North Adelaide 5006

Note: You will need Adobe Reader installed on your computer to read or print this form.

Body weight exercises are perfect for various levels of fitness, as they can be modified to suit beginners to advanced by simply modifying the number of repetitions and sets performed.

The following workout is from Craig Ballantyne, Men’s Health Magazine Expert and Certified Strength and Conditioning Specialist, which contains 6 body weight exercises that can be performed at the gym or in your own home with little or no equipment. There is a video below to show you exactly how to perform these exercises.

The Workout

1. Wide Squats
2. Spiderman Pushups
3. Reverse Lunge
4. Prone Tuck With Pushup*
5. Prisoner Squats
6. Cross Body Mountain Climber

* If you do not have a fitball, perform a plank or prone hold for 30-60 seconds

The workout is performed as a circuit with no rest in between exercises, then resting for 1 minute and repeating for up to 3 sets in total.

Depending on your level of fitness, choose from either 8-12 repititions for beginners or 12-15 repetitions for more advanced users.

The Video

For more workouts like this, visit Craig’s YouTube channel, and you can also download this free Turbulence Training 10 Minute Body Weight Workout for more options if you prefer to read or print out.